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It’s September, which means it feels like fall, but the weather is still screaming summer! This week’s meal plan uses produce that’s in season right now and hits the sweet spot between comfort food and light summer eats. I’ve also got an ingredient spotlight on Sprouted Grains and have worked them into the meal plan!
Ingredient Spotlight on Sprouted Grains
Most commercial grains and flours have been processed to the point that all the nutrients and fiber have been removed. Manufacturers actually have to add nutrients back in by “fortifying” the product with man-made vitamins and minerals.
Instead of eating a heavily processed food that your body may or may not recognize as food, start by eating whole grains. But you can take it a step further by eating sprouted grains.
Read More:
4 Steps to Create Your Healthy Diet
Sprouted grains are simply whole grains that have begun to germinate – the process that would eventually lead to a whole new plant.
These grains have even more nutrients than regular grains, including vitamins, minerals, and protein. During sprouting, the starches are converted into easier to digest molecules which decreases the overall carbohydrate content while increasing the fiber!
Read More on Why You Need Fiber:
How a Healthy Gut and Healthy Food Make a Healthy Body
Sprouted grains are easier to digest. The process of sprouting causes enzymes to be released that make the nutrients in the grain more available. Sprouting also decreases lectins in the grains. Lectins are the compounds often responsible for causing grain sensitivities.
This has absolutely been true for me. Since doing my elimination diet, I found that virtually any grain I tried to eat sat like a brick in my stomach and created bloating. I have had ZERO issues with sprouted grains. Even after eating these Sprouted English Muffins almost every morning while on vacation!
Sprouted grains are being linked to quite a few health benefits due to their higher nutrient and antioxidant levels.
Sprouted brown rice:
- Fights diabetes
- Lowered risk of cardiovascular disease
- Decreased depression and fatigue in nursing mothers
Sprouted buckwheat:
- Protection from fatty liver disease
Sprouted barley:
- Decreased blood pressure
It’s always a good idea to eat more whole foods. Sprouted grains are just one more option to add to your healthy food arsenal!
Read More:
7 Great Reasons to Add Sprouted Grain Bread to Your Diet
Sprouting the Truth About Sprouted Grains – Includes food safety information and a recipe
Have you tried sprouted grains? What do you think?
The September: Week 1 Meal Plan
Breakfast
Breakfast Hash – with kale, sweet potatoes, quinoa, broccoli and mushrooms
No Bake Peanut Butter Chia Healthy Granola Bars
Sprouted Grains English Muffins Breakfast – w/ Eggs and Fruit (no eggs for me!)
Lunch
Sandwiches – Using Sprouted Grains Bread
Leftovers
Fattoush Salad w/ Mint Dressing
Dinner
Barbacoa Tacos – Using some of last week’s leftover Barbacoa Beef
Mango “Burrito” Bowls with Crispy Tofu and Peanut Sauce – I might add shrimp for Hubs and serve it with extra greens for me!
Grilling Night w/ Green Bean Salad with Toasted Almonds and Corn on the Cob
Snacks
Crispy Apple and Kohlrabi Salad
Nuts, Seeds, Berries and Avocados
Tammy
What other suggestions to you have for using sprouted grains besides bread? I’ve tried just just wheat berries salad, but my family looks at me sideways. Hahaha.
Jess
Hahaha! My family gets pretty weirded out by some of the foods I serve too! You can find sprouted flours to substitute for normal white flour (then your fam will never know!) and more places are carrying the sprouted versions of your standard grains like rice, barley, lentils, etc., so you can just substitute those for what you’d normally cook with. Then if you want to get more adventurous, you can start exploring other recipes with grains your family might not be as familiar with like amaranth or teff. Hope that helps!